Category: Diet

- Cheap grocery items

- Cheap grocery items

Tea is not only a great way itemss relax at ltems end of the day, but it can Free eBook Downloads help you tiems - Cheap grocery items and save some - Cheap grocery items gocery expensive sodas and coffees. These choices will be signaled to our partners and will not affect browsing data. Or, combine it with olive oil for an easy salad dressing or marinade. A serving of peas contains lots of fiber, a little bit of protein, and a long list of micronutrients to support your health like vitamin A, vitamin K, thiamine, and folate.

Tight budget? Trying Chsap cut itfms on your grocery bill? I got you friend! - Cheap grocery items for budget-friendly meals that are Chheap Check out this yrocery. - Cheap grocery items tiems one of the cheaper fruit options and are one of the irems favorite foods in our home.

Grocerry kids have them for a snack almost daily! - Cheap grocery items are another inexpensive fruit option. Look Chep markdowns on bananas that are slightly over-ripe and freeze them to Chepa in banana bread and smoothies. However, depending grcery the time of year you can score other fruits for hCeap deals: oranges and other citrus in the winter gotta get Best-priced bulk beverages that vitamin c!

Chdap check your itdms grocery ifems ads groceru see where itens can get Free trial offers best deal! Grrocery green Savings on groceries, peas, etc.

Buy it uncut jtems unwashed grocerj you want to save money! But be sure ittems - Cheap grocery items and wash it so that it actually gets eaten! I like to keep grocer on groceryy for Cgeap soup.

I generally rgocery that ites big bag of Russet potatoes is the cheapest option. Tiems the ad for your local store to see what fresh produce is itemss sale!

I often groceryy sales grocrry green peppers, asparagus, itemms more. Cooking discounted dining prices whole grovery and deboning it is a bit of extra work but Best-priced bulk beverages will save you money on your groceries!

I like to cook iteems chickens in my crockpot. Chicken breasts hrocery not the cheapest cut Chaep chicken but if you stretch gorcery ie: one chicken breast cut up with tons of Cost-effective food essentials for stir fry Cheap food markdowns can be Money-saving grocery tips cost effective.

Chicken thighs or chicken grocrry are usually pretty inexpensive and are very flavorful. Change Your Life Chicken irems a fabulous recipe for chicken thighs!

Who else grew up eating tuna fish sandwiches? Iitems like it mixed with a bit of mayo gtocery chopped tomatoes and served with Best-priced bulk beverages. I like to wait Furniture samples for tryouts a good Chesp and then stock up!

Smoked sausage is a great meat to ites on hand for quick meals. A little can go a Chewp way in dishes like a breakfast casserole for example, making it very cost effective, especially if ittems purchase it groery sale.

Ktems could also Free trial promotion used in similar frocery Eggs can be a great cheap source of protein. I say can rgocery lately Chaep my area the Cheapp of eggs has more than doubled. So, take this one with frocery grain of salt and Best-priced bulk beverages grocsry to check your local prices for eggs.

Brown rice is a great alternative to white rice with a lot of health benefits and is still a great cheap food. I cook my brown rice with this method and it turns out perfectly every time!

I use them often for oatmeal, baked oatmealgranolacookies, muffins, and even in meatloaf! While the very cheapest bread is not going to have the most nutritional value, watch for markdowns on nicer loaves made with whole grains.

Check the different tiems around you to see which ones have a markdown cart in their bakery section — many of them do! Store-brand tortillas are typically pretty inexpensive and you can use them for all sorts of meals.

At a dollar or less a grocdry in my area pasta is a great way to add something filling to your meal without spending a lot of money.

I always like to have a few jars of pasta sauce in my pantry. Peanut butter is an absolute staple in our home. Again, buy the store-brand or use coupons for the more expensive stuff.

Canned tomatoes are definitely an important pantry staple. I use them the most often for recipes like Taco Soup. Nothing like a bowl of cereal when you need a quick meal, am I right? And it beats ramen noodles in my opinion! Not all cereal is cheap of course, but if you look for the store-brand you can always find some varieties that are very inexpensive.

Store-brand pretzels are relatively cheap sometimes just a dollar for a bag and Cjeap a great snack option, especially if you have kids. A well-stocked pantry should always groery some basic baking goods like:. Make those inexpensive chicken thighs taste extra good by using some basic, inexpensive spices like chili powder, garlic powder, etc.

And a hanging spice rack like this is great for storing them! Now what? You may also be interested in: How to Meal Plan on a Brocery Budget. Note: Grocery prices are constantly changing, so some of the prices in the articles below have already changed.

However, all of these meal plans are very frugal, even with rising prices. Want to get better at meal planning regularly? Check out my Meal Planner and Recipe Binder. What are some of your favorite cheap foods to buy on a budget? Any favorite recipes? Please share in the comments!

Looking for more ways to save at the grocery store? Check out this post for 15 ways to save money on groceries! This is a great post! I am a big fan of understanding the sales cycles at the grocery store. However, I love that you could follow your guide here without really needing to worry about the sales.

Great tips! These are all excellent ideas! This week we were low on grocery shopping funds and I am grocrey a few BRINNERS breakfast for dinner.

Stuff like pancakes and eggs. That type grocety stuff is affordable. I agree buying a whole chicken is cheaper, I also like to use the meat for chicken pot pie, fajitas, enchilads, quesadillas, soup, chili. There are so many great ways to use chicken meat by just taking the time to cook a whole bird.

Even using your crockpot can be a huge time saver. Good list here. We use a lot of beans and lentils and these really help the grocery budget stretch. You basically wrote out my typical grocery list!

Great post, cuz! Great list! Feeding boys is expensive 😉. Your email address will not be published. Save my name, email, and website in Cheapp browser for the next time I comment. Sign me up for utems emails! Notify me of follow-up comments by email.

Apples Apples are one of the cheaper fruit options and are one of the staple favorite foods in our home. Bananas Bananas are another inexpensive fruit option. Frozen Vegetables Frozen green beans, peas, etc. Carrots Carrots are a staple around here. Healthy and cheap, they make the perfect snack!

Lettuce Buy it uncut and unwashed if you want to save money! Thankfully igems are very economical. Potatoes I generally find that a big bag of Russet potatoes is the cheapest option.

Whatever fresh vegetables are on sale Check the ad for your local store to see what fresh produce is on sale! Whole Chicken Cooking ltems whole chicken and deboning it is a bit of extra work but it will save you money on your groceries! Chicken Breasts Chicken breasts are not the cheapest cut of chicken but if you stretch them ie: one chicken breast cut up with tons of veggies for stir fry they can be quite cost effective.

Chicken Thighs Chicken thighs or chicken drumsticks are usually pretty inexpensive and are very flavorful. Grocrey Tuna Who else grew up eating tuna fish sandwiches? Smoked Sausage Smoked sausage is a great meat to keep on hand for quick meals.

Eggs Eggs can be a great cheap source of protein. Lentils Again, another great, cheap protein option!

: - Cheap grocery items

Nav Social Menu Saving Money 8 Key Signs That Expensive Home Renovation Isn't Worth It February 08, 6 min Read Read more. You can make your own preserves using leftover fruit, like my Damson Plum Reserves. They are an affordable way to enjoy out-of-season produce that can also be used to make great sweets. We add salsa, sliced avocado, or any leftovers like grilled chicken or vegetables to make an affordable, quick meal. You can also add it to pasta, rice, or soups. com, BettyCrocker.
The 35 Best Cheap Foods to Buy When You're Broke - The Tex-Mex Mom

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Pasta is an affordable pantry staple that can be used to make a variety of dishes. The noodles themselves are inexpensive, and you can jazz them up with whatever sauces or ingredients you have on hand. Pasta is filling and provides long-lasting energy. Pork shoulder is an inexpensive cut of meat that can provide several hearty, budget-friendly meals.

The whole shoulder can be roasted, pulled and used in tacos, pasta dishes, soups and more throughout the week. Lentils are inexpensive, versatile and packed with protein and fiber. They can be used to make stews, chilis, soups, salads and more.

Lentils are filling and provide sustained energy. Buying them dried in bulk quantities keeps the price down. Pancake mix and ingredients like eggs and milk are budget-friendly items that go a long way. Pancakes make a filling, homemade breakfast.

The basic batter also can be dressed up with whatever ingredients are on hand like chocolate chips, berries, banana, etc. Oatmeal contains fiber and nutrients to keep you full and energized all morning.

Oatmeal can be customized sweet or savory and makes a warm, comforting breakfast. Cabbage is one of the most budget-friendly vegetables. Use it to make homemade coleslaw, stir-fry, soup or roasted as a side. Eggs are an inexpensive source of protein. They are endlessly versatile and can be prepared simply or incorporated into larger dishes.

Hard-boiled eggs also make a convenient high-protein snack. Canned chickpeas are packed with plant-based protein and fiber. Rinse and toss them into salads, grain bowls, soups and hummus, or eat them right out of the can.

You can also save the liquid from the can and use it as a cheap egg replacer in baked goods. Peanut butter is packed with protein and healthy fats, and a jar goes a long way.

Peanut butter can be spread on bread and fruit or eaten by the spoonful for an instant protein boost. Yogurt is an affordable option that provides protein and calcium.

Buying plain yogurt in large containers is most economical. Yogurt can be topped with affordable granola or fruit for a balanced breakfast or snack.

In-season fresh fruits like bananas and apples are usually available at low cost. Fruit provides important vitamins and fiber and gives an energy boost. Keeping a stash of frozen fruit means you can always have berries, mangos, etc.

Frozen fruit is nutritious and more affordable. Sweet potatoes are inexpensive, versatile and nutritious. Roast them with olive oil or make them into fries, add to soups and stews, or mash them as a side. Pre-packaged breakfast bars are inexpensive and portable, and they provide protein and fiber to start the day off right.

Granola bars contain whole grains, protein and other nutrients. They provide energy on the go and keep you satisfied between meals. Buying store brand boxes in bulk keeps costs down.

Pre-made breakfast bowls offer an affordable way to get a hearty, balanced morning meal with protein, grains and fruit without the restaurant price tag.

Frozen breakfast burritos offer an inexpensive way to enjoy a hot breakfast sandwich at home. They have eggs, cheese, meat, and veggies wrapped up for convenience.

Potatoes are very versatile and affordable. They can be prepared mashed, baked, fried or roasted and included in many different meals to add bulk and nutrients and to fill you up.

Canned tuna is an inexpensive source of lean protein to keep on hand. It can be used to make tuna salad, included in pasta dishes, mixed into salads or eaten straight out of the can in a pinch. They keep a long time in the freezer. Rice is a pantry staple that provides energy and fills you up.

Rice keeps for a long time and goes with sauces, beans, meats and veggies. Basic pasta sauce is inexpensive when purchased in cans or jars. Transforming pasta into a tasty meal is as easy as heating up some sauce and tossing with noodles.

Add protein or veggies if you have any. Black beans provide protein and fiber. Black beans can be used in tacos, burritos, salads, soups and more.

Bread is an affordable basic for sandwiches or toast. Opt for whole wheat when possible for added nutrients. Even plain bread provides carbohydrates for energy. Bananas are one of the cheapest fruits. Keeping bananas on hand prevents grabbing a more expensive snack when hungry.

Heather Taylor contributed to the reporting for this article. February 12, Read more. Saving Money. February 09, February 08, Raisins and dried cranberries are generally affordable and a little goes a long way.

saltine crackers — Many crackers can be incredibly expensive, but soda crackers are long lasting and generally the cheapest on the shelf. Fresh fruit and veggies are an important component to a healthy diet.

You can often find good deals on fresh produce if you buy items that are in season. Remember canned or frozen fruit and veggies are a great option as well.

canned crushed tomatoes — Crushed tomatoes are a key component in Marinara Sauce. Why buy canned pasta sauce when you can make your own in minutes. canned tomato paste — Likewise, tomato paste is an important ingredient to pizza sauce which is so much more affordable to make at home. canned tomato sauce — Having canned tomato sauce on hand makes for easy soups, stews, casseroles, and pasta dishes.

cabbage — Cabbage is one of the longer lasting vegetables. Whether you buy it shredded or whole, make sure cabbage is on your budget grocery list. bananas — A nutrient-dense food, bananas are great for snacking, for homemade baby food, for baking, and for smoothies.

carrots — Another long lasting vegetable that is generally affordable, carrots are a staple to keep on hand for snacks, roasting, baking, and soup-making.

They generally last long and can be used in so many dishes. celery — One of the main components in stir-fries, veggie platters, and mirepoix, celery is typically a good cheap eat that will last you awhile in the fridge.

onions — Onions are a building block of almost any savory recipe. Buy them in bulk, and load up when you see a sale. garlic — Garlic packs a lot of flavor for a small price. It comes in a number of forms. Compare prices to see what works best for you.

Even garlic powder can come in handy. fresh citrus — Prices of citrus will vary throughout the year, but having a lime, lemon, or orange on hand can add acidic flavor to any number of dishes. Watch prices and when you see them on sale, enjoy!

fresh green chiles — Buy your chiles fresh instead of canned to add heat to your cooking while spending less money. Focus on in-season, on-sale vegetables whenever possible. Green peppers are usually cheaper than red or yellow, but you may see sales on a regular basis. Watch for marked down produce as well.

frozen vegetables — In lieu of fresh, on sale veg, stock up on frozen vegetables. They are generally just as nutritious as fresh and the prep work is already done for you! applesauce cups — Apples have become rather pricey of late, and while homemade applesauce is the better item, it can be expensive.

canned pumpkin — Available all year round, canned pumpkin can be used in sweet and savory. potted herbs — Fresh herbs can elevate a dish like nothing else. Growing your own herbs is a great way to do it! Cooking at home is often the best thing you can do to save money on food.

Having a pantry stocked with basic staples will make it easier for you to cook at home. If you just need a few teaspoons, head to a natural foods store and buy just what you need from their bulk jars. neutral cooking oil — While olive oil adds great flavor to sautes and salads, it does bring some flavor with it.

vinegar — Vinegar brings much needed acid to sauces, dressings, and marinades. ketchup — Keep to the standards when it comes to condiments, like ketchup. You can make spicy ketchup yourself. And as a former ketchup snob, I can verify that generic tastes just fine! mustard — The same goes for mustard.

Choose regular and maybe Dijon. Then dress them up with seasonings or honey as your whim suits you. Prioritize which is important to you, buy them whole, and then slice, spear, or chop them yourself.

Skip the flavored varieties and make your own Homemade Chipotle Mayo or Herbed Mayonnaise. soy sauce — Soy sauce is another budget food condiment that brings a lot of flavor to the table.

It can be used to doctor up a number of sauces and dressings, eliminating the need to buy the pricier commercial bottles. honey — Honey is a tasty sweetener for drinks as well as baked goods and morning oatmeal. Be sure to buy it in a size you will easily use to avoid its crystallizing too much before you can use it.

The dairy department can hold some great deals. Be sure to watch the sales and stock up with you see a good price on your favorite brands.

butter — Butter knows how to bring the flavor to baked goods, especially Chocolate Butterhorn Pastry. Avoid paying full price which can get really high. plain yogurt — Plain yogurt is a budget food that can double for sour cream and buttermilk in recipes, but is also so much cheaper than the flavored varieties at the store.

Buying a larger tub will also be more budget-friendly than the single serve cups. evaporated milk — If the price of fresh milk is giving you sticker shock, consider using evaporated milk. It can be diluted to use as milk or used straight from the can as a substitute for cream.

cottage cheese — Cottage cheese is a protein-rich budget food that you can include in baking, smoothies, casseroles, and for snacking. And it will melt better, too. Parmesan — A little goes a long way to add flavor when it comes to Parmesan.

Buy it in a block to grate yourself or get the green can variety for the biggest bang for your buck. dry milk powder — Dry milk comes in handy when the price of fresh milk is out of sight. Sodas and booze will drive your grocery bill sky-high. Same with bottled drinks and Starbies.

Avoid the extra cost by making your favorite beverages yourself. tea — Tea is one of the most budget foods when it comes to drinks you can make yourself. The price per serving is incredibly low, so feel free to make your own Starbucks Medicine Ball Tea or iced tea.

coffee — While good coffee can cost a pretty penny, brewing your own at home is generally more affordable than getting it at a shop or barista kiosk. cocoa powder — Keeping cocoa powder on hand allows you to bake cookies and brownies and to make Homemade Chocolate Syrup for so much less!

You can also make your own Malted Hot Chocolate Mix. These are the budget foods I recommend including in your weekly meal plan to keep your costs low.

Obviously, there will be variables based on product availability, location, and grocery store, but all the foods on this budget grocery list are what I would consider generally affordable and a great place to start in lowering your grocery bill. Spoiler: these same foods have been on this list for more than 20 years.

Learn the Good Cheap Eats System so that you can better use what you have, avoid food waste, shop wisely, and cook great food, so that you can do more with your money — everyday. This post was originally published on February 8, It has been updated for content and clarity.

A fantastic resource! Thank you! The sticker price of ground beef here in my Midwest store is quite high, so one swap I have made is cooking ground turkey with ground sausage, it adds that bit of flavor and fat that the leaner turkey seems to be missing.

This is a very thorough, helpful list. Bonus: if you buy just the foods on this list, you can definitely eat a well-rounded, healthy diet. Your email address will not be published. Skip to primary navigation Skip to main content Skip to primary sidebar About Welcome to the Good Cheap Eats Kitchen Media Privacy Policy Disclosure Contact Me Members Only Login Club Homepage Club Resource Library Downloads Live Club Events Recipe Index Blog SHOP Purchases Cookbooks Planner The Good Cheap Eats Club Meal Plans Holiday Helps Search.

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According to Aquilino, herb purées, such as basil and cilantro, can even stay fresh for weeks at a time. So don't be afraid to open up that tube.

Aquilino also suggests stocking up on tomato paste. There are numerous ways to cook with tomato paste including topping fish and making barbeque sauce. While you can easily find canned tomato paste at most supermarkets, Aquilino prefers the kind available in a tube.

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Develop and improve services. Use limited data to select content. List of Partners vendors. By Amanda Lauren. Include whatever rice you love in your diet for a minimally processed, energizing carbohydrate to keep you full and help you stay consistent with food.

How to use: top a scoop of your favorite rice with two fried eggs, a half avocado, and a drizzle of chili crunch for an energizing breakfast.

Or try my easy fried rice. If superfoods were real, oats would be one of them. This inexpensive pantry staple contains manganese, zinc, copper, and the unique soluble fiber, beta-glucan , with known health benefits. Eating oats regularly can protect against diabetes, heart disease, and certain cancers.

How to use: cook rolled oats in milk and top with fruit and nut butter for a protein-rich, high-fiber breakfast. Did you expect corn to make this list twice?! This delicious whole grain makes one of my favorite high-fiber snacks as a dietitian: popcorn!

Keep the lid on and shake the pot vigorously until kernels are done popping, and sprinkle with salt before serving. Whole wheat pasta usually contains more fiber and nearly as much protein as legume-based varieties, for a fraction of the price. The texture is closer to white pasta too.

How to use: serve pasta with a big scoop of zucchini noodles and top with your favorite ground turkey bolognese.

This high-fiber, nourishing staple is one of the cheapest and easiest options you can find at the store. How to use: toast two slices of whole wheat bread and top each with a tablespoon of peanut butter, ¼ cup of fresh berries, and a drizzle of honey.

Are you surprised Kraft Dinner makes the list? Stir in leftover rotisserie chicken and steamed broccoli for a filling bowl the whole family will love. Top with a sprinkle of grated cheddar. How to use: add a scoop of red lentils into your favorite soup and cook until soft.

Chickpeas also known as garbanzo beans are an awesome source of high fiber carbohydrates with a big boost of protein too. Beans are very nutrient-dense and known to protect against disease.

How to use: blend canned chickpeas with lemon, garlic, salt, and olive oil for any easy homemade hummus. Canned beans are another inexpensive and versatile bean with plenty of filling fiber and protein.

Black beans are great for balanced blood sugar too. How to use: mix a can of black beans into your ground beef or ground turkey for an extra boost of fiber and beneficial phytonutrients. There are lots of incorrect claims about soy being bad for your health and hormones.

The truth is that minimally processed soy foods like tofu can protect your health and lower your risk of many diseases. Eating tofu has been associated with improved heart, bone, and brain health. Eggs are a quick and nutrient-rich staple with protein, vitamin D, folate, and selenium.

Although eggs are a cholesterol-containing food, more recent research suggests they can actually support your heart health. Eggs are a filling food that can support weight loss too.

How to use: scramble eggs and enjoy with whole grain toast and berries for a healthy 5-minute meal. Edamame are young soybeans and another great protein- and fiber-rich option on a budget.

Edamame are usually sold frozen, and you can buy them shelled or in their pod. How to use: microwave frozen, shelled edamame for up to two minutes and sprinkle with salt for a tasty well-rounded snack.

Plain yogurt is a filling and protein-rich food that can be used in sweet or savory dishes. Although greek and skyr yogurts are highest in protein, regular yogurt is rich in calcium, vitamins, and minerals too.

Yogurts that contain active cultures can provide extra support for your gut health and microbiome. How to use: add a big scoop of yogurt to smoothies or mix it with ranch powder for an easy two-ingredient vegetable dip.

You might not think of cheese as a health-food, but it is actually a nutrient-dense option that can support your health… when eaten in moderation. Hard cheeses like cheddar offer filling protein and fat, and they contain important micronutrients like calcium and fat-soluble vitamins.

How to use: pair a few slices of cheddar cheese with whole grain crackers and apple slices for an energizing and well-balanced snack. Lean ground beef is a nutritious and inexpensive staple.

How to use: brown beef in a pan with seasonings of choice and drain the excess fat before adding to burrito bowls or taco soup. Poultry is a great alternative to beef if you want a lower fat option with high quality protein.

Turkey and chicken contain iron, zinc, phosphorus and b-vitamins to support healthy cells and metabolism. How to use: try this amazing recipe for ground chicken meatballs or use ground turkey in your favorite chili recipe instead of beef. Milk contains important nutrients like calcium and phosphorus to support your bone health and help maintain a healthy weight.

How to use: use milk as your liquid in smoothies for extra nutrition and to keep you full for longer. Canned tuna is a great low-calorie protein source, and a quick way to make any meal a whole lot more filling. It contains fat-soluble vitamins and iron, and some heart-healthy omega-3 fatty acids.

Choose light tuna like skipjack for less mercury , and opt for tuna packed in water instead of oil. How to use: mix a can of tuna with mayonnaise, greek yogurt, celery, red onion, and lemon juice for a quick tuna salad sandwich or dip.

Have you ever tried sardines? This salty tinned fish is rich in nutrients like omega-3 fats, zinc, and magnesium. Peanuts and peanut butter are mainly a source of healthy fats, but they do contain some protein and fiber too.

How to use: melt tablespoons of peanut butter and drizzle on top of greek yogurt and berries, or try the viral magic shell yogurt. Peanuts contain health-promoting mono- and poly-unsaturated fats and plenty of important micronutrients like copper, vitamin E, and folate. How to use: add a handful of dry roasted, unsalted peanuts and chocolate chips to popcorn for a high fiber and heart-healthy snack.

I know, I know… canned chicken seems a little scary. How to use: add drained canned chicken, rinsed black beans, and shredded cheese to a tortilla and heat on the stove for a quick weeknight quesadilla. Cottage cheese is having a moment right now, and for good reason.

Cottage cheese is a great food for weight loss and fitness goals. How to use: try this high protein cottage cheese queso for a flavor-packed protein dip. Sunflower seeds are rich in healthy fats, fiber, and protein to help support your immunity, heart health, brain health, and more.

How to use: sprinkle sunflower seeds on salads for an extra boost of healthy fats and fiber. Chicken thighs are a lot cheaper than chicken breasts, and a bit more tasty too. Chicken thighs contain important nutrients like iron, niacin, and zinc.

Using this list of 52 affordable foods can help you save money on groceries. Use this list of 52 nourishing foods to build your next healthy grocery list on a budget.

And consider other tips from this article like cooking at home, shopping your cupboards, and eating more plant proteins to save extra money too. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment.

This site uses Akismet to reduce spam. Learn how your comment data is processed. Also, the government derived pyramid was designed to keep the medical and pharmaceutical industries rich and thriving. It creates mucus and is the basis of inflammatory disease. Peanuts have a mold in them and should never be consumed.

Peanuts create pancreatic cancer. Look it up. I could go on and on. Please do your research. Privacy Policy Design by Purr. Mobile Menu Trigger. Home » Nutrition » Healthy Eating » Healthy Grocery List on a Budget: 52 Affordable Foods.

by Miranda Galati, MHSc, RD on July 7, Grocery shopping has never been more expensive. Inexpensive fruits and vegetables Frozen berries Berries are an incredibly nutrient-dense food that help prevent and fight disease. Bananas Nothing beats bananas in the inexpensive fruit department.

Broccoli Broccoli is loaded with health-promoting micronutrients, bioactive compounds, and fiber. Frozen cauliflower Like broccoli, cauliflower is a nutrient-rich cruciferous vegetable that can help your body fight disease and inflammation.

Frozen peas A serving of peas contains lots of fiber, a little bit of protein, and a long list of micronutrients to support your health like vitamin A, vitamin K, thiamine, and folate.

Canned corn Corn is another overlooked veggie or is it a grain? Apples Apples are high in fiber, super filling, and easy to fit into any budget.

Cabbage Cabbage is impressive for so many reasons. Frozen mixed vegetables Yes, frozen vegetables still count. Onions Onions have health benefits too! Sauerkraut Sauerkraut is a fermented cabbage product that comes with a sour flavor and potential gut-health benefits.

Raisins Raisins are delicious dried grapes that offer energizing carbs, gut-friendly fiber, and calcium. Green beans Green beans are among the most underrated vegetables around. Frozen spinach You might be surprised to learn that frozen spinach contains even more nutrition than fresh!

Cucumber Cucumber is a crunchy and hydrating veggie, and an affordable way to up your intake of health-promoting foods. Frozen brussels sprouts Frozen brussels sprouts are the hidden gems of the freezer aisle.

Prunes Prunes might be one of my all-time favorite fruits. Sweet potatoes Regular potatoes are great, but sweet potatoes are a nutrient-dense and inexpensive choice too.

Rice Did you know that brown and white rice are both healthy choices? Oats If superfoods were real, oats would be one of them. Popcorn kernels Did you expect corn to make this list twice?!

Whole wheat bread This high-fiber, nourishing staple is one of the cheapest and easiest options you can find at the store.

Canned chickpeas Chickpeas also known as garbanzo beans are an awesome source of high fiber carbohydrates with a big boost of protein too. Canned black beans Canned beans are another inexpensive and versatile bean with plenty of filling fiber and protein.

Tofu There are lots of incorrect claims about soy being bad for your health and hormones. Eggs Eggs are a quick and nutrient-rich staple with protein, vitamin D, folate, and selenium. Frozen edamame Edamame are young soybeans and another great protein- and fiber-rich option on a budget.

Plain yogurt Plain yogurt is a filling and protein-rich food that can be used in sweet or savory dishes. Cheddar cheese You might not think of cheese as a health-food, but it is actually a nutrient-dense option that can support your health… when eaten in moderation. Ground beef Lean ground beef is a nutritious and inexpensive staple.

Ground turkey or chicken Poultry is a great alternative to beef if you want a lower fat option with high quality protein. Canned tuna Canned tuna is a great low-calorie protein source, and a quick way to make any meal a whole lot more filling.

Healthy Grocery List on a Budget: 52 Affordable Foods

Sweet potatoes and regular potatoes contain powerful bioactive compounds to fight disease and inflammation in the body. How to use: finely chop a sweet potato and add it to a veggie-loaded breakfast hash with onions, bell pepper, and a sprinkle of feta cheese.

Did you know that brown and white rice are both healthy choices? Include whatever rice you love in your diet for a minimally processed, energizing carbohydrate to keep you full and help you stay consistent with food.

How to use: top a scoop of your favorite rice with two fried eggs, a half avocado, and a drizzle of chili crunch for an energizing breakfast. Or try my easy fried rice. If superfoods were real, oats would be one of them. This inexpensive pantry staple contains manganese, zinc, copper, and the unique soluble fiber, beta-glucan , with known health benefits.

Eating oats regularly can protect against diabetes, heart disease, and certain cancers. How to use: cook rolled oats in milk and top with fruit and nut butter for a protein-rich, high-fiber breakfast.

Did you expect corn to make this list twice?! This delicious whole grain makes one of my favorite high-fiber snacks as a dietitian: popcorn! Keep the lid on and shake the pot vigorously until kernels are done popping, and sprinkle with salt before serving. Whole wheat pasta usually contains more fiber and nearly as much protein as legume-based varieties, for a fraction of the price.

The texture is closer to white pasta too. How to use: serve pasta with a big scoop of zucchini noodles and top with your favorite ground turkey bolognese. This high-fiber, nourishing staple is one of the cheapest and easiest options you can find at the store.

How to use: toast two slices of whole wheat bread and top each with a tablespoon of peanut butter, ¼ cup of fresh berries, and a drizzle of honey.

Are you surprised Kraft Dinner makes the list? Stir in leftover rotisserie chicken and steamed broccoli for a filling bowl the whole family will love. Top with a sprinkle of grated cheddar.

How to use: add a scoop of red lentils into your favorite soup and cook until soft. Chickpeas also known as garbanzo beans are an awesome source of high fiber carbohydrates with a big boost of protein too.

Beans are very nutrient-dense and known to protect against disease. How to use: blend canned chickpeas with lemon, garlic, salt, and olive oil for any easy homemade hummus. Canned beans are another inexpensive and versatile bean with plenty of filling fiber and protein.

Black beans are great for balanced blood sugar too. How to use: mix a can of black beans into your ground beef or ground turkey for an extra boost of fiber and beneficial phytonutrients. There are lots of incorrect claims about soy being bad for your health and hormones.

The truth is that minimally processed soy foods like tofu can protect your health and lower your risk of many diseases. Eating tofu has been associated with improved heart, bone, and brain health.

Eggs are a quick and nutrient-rich staple with protein, vitamin D, folate, and selenium. Although eggs are a cholesterol-containing food, more recent research suggests they can actually support your heart health. Eggs are a filling food that can support weight loss too.

How to use: scramble eggs and enjoy with whole grain toast and berries for a healthy 5-minute meal. Edamame are young soybeans and another great protein- and fiber-rich option on a budget.

Edamame are usually sold frozen, and you can buy them shelled or in their pod. How to use: microwave frozen, shelled edamame for up to two minutes and sprinkle with salt for a tasty well-rounded snack.

Plain yogurt is a filling and protein-rich food that can be used in sweet or savory dishes. Although greek and skyr yogurts are highest in protein, regular yogurt is rich in calcium, vitamins, and minerals too. Yogurts that contain active cultures can provide extra support for your gut health and microbiome.

How to use: add a big scoop of yogurt to smoothies or mix it with ranch powder for an easy two-ingredient vegetable dip. You might not think of cheese as a health-food, but it is actually a nutrient-dense option that can support your health… when eaten in moderation.

Hard cheeses like cheddar offer filling protein and fat, and they contain important micronutrients like calcium and fat-soluble vitamins. How to use: pair a few slices of cheddar cheese with whole grain crackers and apple slices for an energizing and well-balanced snack. Lean ground beef is a nutritious and inexpensive staple.

How to use: brown beef in a pan with seasonings of choice and drain the excess fat before adding to burrito bowls or taco soup. Poultry is a great alternative to beef if you want a lower fat option with high quality protein.

Turkey and chicken contain iron, zinc, phosphorus and b-vitamins to support healthy cells and metabolism. How to use: try this amazing recipe for ground chicken meatballs or use ground turkey in your favorite chili recipe instead of beef.

Milk contains important nutrients like calcium and phosphorus to support your bone health and help maintain a healthy weight. How to use: use milk as your liquid in smoothies for extra nutrition and to keep you full for longer. Canned tuna is a great low-calorie protein source, and a quick way to make any meal a whole lot more filling.

It contains fat-soluble vitamins and iron, and some heart-healthy omega-3 fatty acids. Choose light tuna like skipjack for less mercury , and opt for tuna packed in water instead of oil.

How to use: mix a can of tuna with mayonnaise, greek yogurt, celery, red onion, and lemon juice for a quick tuna salad sandwich or dip. Have you ever tried sardines? This salty tinned fish is rich in nutrients like omega-3 fats, zinc, and magnesium. Peanuts and peanut butter are mainly a source of healthy fats, but they do contain some protein and fiber too.

How to use: melt tablespoons of peanut butter and drizzle on top of greek yogurt and berries, or try the viral magic shell yogurt.

Peanuts contain health-promoting mono- and poly-unsaturated fats and plenty of important micronutrients like copper, vitamin E, and folate. How to use: add a handful of dry roasted, unsalted peanuts and chocolate chips to popcorn for a high fiber and heart-healthy snack.

I know, I know… canned chicken seems a little scary. How to use: add drained canned chicken, rinsed black beans, and shredded cheese to a tortilla and heat on the stove for a quick weeknight quesadilla. Cottage cheese is having a moment right now, and for good reason. Cottage cheese is a great food for weight loss and fitness goals.

How to use: try this high protein cottage cheese queso for a flavor-packed protein dip. Sunflower seeds are rich in healthy fats, fiber, and protein to help support your immunity, heart health, brain health, and more.

How to use: sprinkle sunflower seeds on salads for an extra boost of healthy fats and fiber. Chicken thighs are a lot cheaper than chicken breasts, and a bit more tasty too. Chicken thighs contain important nutrients like iron, niacin, and zinc. Using this list of 52 affordable foods can help you save money on groceries.

Use this list of 52 nourishing foods to build your next healthy grocery list on a budget. And consider other tips from this article like cooking at home, shopping your cupboards, and eating more plant proteins to save extra money too.

Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. This site uses Akismet to reduce spam. Learn how your comment data is processed. Also, the government derived pyramid was designed to keep the medical and pharmaceutical industries rich and thriving.

It creates mucus and is the basis of inflammatory disease. Peanuts have a mold in them and should never be consumed. Peanuts create pancreatic cancer. Look it up. I could go on and on.

Please do your research. Privacy Policy Design by Purr. Mobile Menu Trigger. Home » Nutrition » Healthy Eating » Healthy Grocery List on a Budget: 52 Affordable Foods.

by Miranda Galati, MHSc, RD on July 7, Grocery shopping has never been more expensive. Inexpensive fruits and vegetables Frozen berries Berries are an incredibly nutrient-dense food that help prevent and fight disease. Bananas Nothing beats bananas in the inexpensive fruit department.

Broccoli Broccoli is loaded with health-promoting micronutrients, bioactive compounds, and fiber. Frozen cauliflower Like broccoli, cauliflower is a nutrient-rich cruciferous vegetable that can help your body fight disease and inflammation.

Frozen peas A serving of peas contains lots of fiber, a little bit of protein, and a long list of micronutrients to support your health like vitamin A, vitamin K, thiamine, and folate.

Canned corn Corn is another overlooked veggie or is it a grain? Apples Apples are high in fiber, super filling, and easy to fit into any budget.

Cabbage Cabbage is impressive for so many reasons. Frozen mixed vegetables Yes, frozen vegetables still count. Onions Onions have health benefits too! Sauerkraut Sauerkraut is a fermented cabbage product that comes with a sour flavor and potential gut-health benefits.

Raisins Raisins are delicious dried grapes that offer energizing carbs, gut-friendly fiber, and calcium. Green beans Green beans are among the most underrated vegetables around. Frozen spinach You might be surprised to learn that frozen spinach contains even more nutrition than fresh!

Cucumber Cucumber is a crunchy and hydrating veggie, and an affordable way to up your intake of health-promoting foods. Frozen brussels sprouts Frozen brussels sprouts are the hidden gems of the freezer aisle. Prunes Prunes might be one of my all-time favorite fruits.

Sweet potatoes Regular potatoes are great, but sweet potatoes are a nutrient-dense and inexpensive choice too. Rice Did you know that brown and white rice are both healthy choices? Oats If superfoods were real, oats would be one of them.

Popcorn kernels Did you expect corn to make this list twice?! Whole wheat bread This high-fiber, nourishing staple is one of the cheapest and easiest options you can find at the store.

Canned chickpeas Chickpeas also known as garbanzo beans are an awesome source of high fiber carbohydrates with a big boost of protein too. Canned black beans Canned beans are another inexpensive and versatile bean with plenty of filling fiber and protein.

Tofu There are lots of incorrect claims about soy being bad for your health and hormones. Eggs Eggs are a quick and nutrient-rich staple with protein, vitamin D, folate, and selenium. Frozen edamame Edamame are young soybeans and another great protein- and fiber-rich option on a budget.

Plain yogurt Plain yogurt is a filling and protein-rich food that can be used in sweet or savory dishes. Cheddar cheese You might not think of cheese as a health-food, but it is actually a nutrient-dense option that can support your health… when eaten in moderation.

Sauces from the local grocery store are great for quick meals on crazy nights. Cooking oil is a staple in any kitchen to cook properly. Oils can add flavor to the cheapest food without breaking the bank.

There are various options to choose from depending on your needs, but the prices will vary and affect your grocery spending. Some oils, like olive or avocado oil, can be pretty expensive, while others, like canola or vegetable oil, are more affordable.

It is a versatile ingredient in meal planning because it makes dishes go further and fill you up. Buying white or brown rice in bulk makes it very cheap, and then you have plenty to last you for a month or more. This simple protein-packed meal can be spiced up with sauces or seasonings.

Consider buying frozen vegetables to add to your pasta dishes. Frozen veggies are usually cheaper than fresh vegetables and just as nutritious.

To save even more money, make a big batch of pasta at the beginning of the week and reheat leftovers for quick meals later in the week. Popcorn is a great snack and a family favorite for us! A single bag of popcorn is usually less than a dollar, making it an affordable option for a tight budget.

Plus, popcorn is low in calories and fat, making it an excellent choice for losing weight or maintaining weight. Regarding food spending, generic cereal is better for saving money. Generic is typically cheaper than name-brand cereal and can still provide good nutritional value with good taste.

Generic cereals are often made with the same grains and other ingredients as name-brand cereals to be just as healthy. Ramen noodles are instant noodles made from wheat flour, salt, and water and typically feature a flavoring packet.

In addition to being cheap and easy to make, ramen noodles are also highly versatile. They can be used in soups, stir-fries, salads, and desserts. You can add vegetables or meat for a more hearty, well-balanced meal.

And with so many different flavor packets available, this pretty cheap food can be a great way to add variety to your diet on a budget.

Flour is one of the most versatile ingredients you can buy when broke. Add it to your cheapest groceries list to help you stretch your budget further. Four is perfect for making your own bread, pizza dough, pastries, etc.

Sugar is another one of those ingredients essential for baking, but it can also be used in plenty of ways. A bag of sugar is typically very inexpensive and has a long shelf life, making it an excellent option for those on a tight budget. A loaf of bread provides dozens of servings and can be used for everything from sandwiches and croutons to bread pudding and French toast.

Tortillas are an excellent way to stretch your grocery budget. They can be served as a main entree with many types of meat, used as a wrap for sandwiches, or even made into chips. Oats are one of the cheapest food additions to any diet.

They are also very versatile: you can enjoy oatmeal or porridge for breakfast, add them to baked goods like muffins or cookies, or even use them as a topping for savory dishes like chicken or fish. If you want an inexpensive way to add variety to your cheap grocery list, consider picking up a few tea boxes in different flavors.

From Earl Grey to chamomile, there is a tea flavor for everyone. Tea is not only a great way to relax at the end of the day, but it can also help you stay hydrated and save some money on expensive sodas and coffees. When buying peanut butter, look for natural brands that contain only peanuts and salt as the main ingredients.

Avoid brands that contain added sugar, oils, or other unhealthy additives. Your taste buds—and your wallet—will thank you. They are an affordable way to enjoy out-of-season produce that can also be used to make great sweets. Canned tomatoes are one of the best-canned items to buy when broke.

They can be used to make homemade tomato soup, chili, pasta sauce, pizza sauce, and salsa. You can even blend canned tomatoes to make sauce rather than buying jarred sauces, saving you more money at many grocery stores. Fruits and vegetables are the best cheap foods to buy, especially in season and from your local farms.

With a little bit of meal planning, you can save some money on your grocery budget without sacrificing nutrition or taste. When it comes to putting together a cheap grocery list, you want to add apples to it! They are one of the most affordable and cheap groceries when in season.

Fresh apples can be eaten as a fresh fruit snack or added to a fruit salad, while cooked apples make a delicious and budget-friendly dessert like apple crisp.

When it comes to eating healthy foods on a tight budget, bananas are one of the best cheap foods to buy. They are packed with nutrients, including potassium, vitamin C, and dietary fiber, and they have a relatively low calorie count.

Oranges are one of the cheapest foods to buy for your grocery list, and you can eat them fresh, juice them, or even use them in recipes. Broccoli is one of the best picks for fresh vegetables, and I love them with pasta dishes and just as a simple side when roasted in the oven.

Spinach is an excellent cheap food that is a source of vitamins and minerals, including iron and calcium. Here are some meal ideas for incorporating spinach:. Iceberg lettuce is one of the cheapest groceries that you can buy.

Lettuce is a great way to get your daily dose of vegetables and is very versatile. You can also use it to make wraps more healthy. Carrots are versatile root vegetables that can be used in various dishes and have a slightly sweet taste that goes with so many things.

They are an excellent source of vitamin c for the kiddos too. Carrots are often used in a stir-fry with peppers, as it helps to retain their nutrients while also giving them a slightly crispy texture.

I like to cut them up small and roast them for an easy side dish. One of the most popular meal ideas for using peppers is stir fry, but you can add them to your pasta sauce or tacos or make stuffed peppers.

You can get them in a pack of frozen vegetables to get a little bit of everything for a bunch of different meal ideas, or buy them fresh on their own. Celery is also one of the most healthy cheap foods to buy — a great option for budget-minded shoppers. This crunchy, low-calorie vegetable contains nutrients like vitamin C, potassium, and fiber.

Some of our favorites include sweet potato fries, green beans, and carrots. Plus, you should grab a stir-fry mix for some variety. You can also save some money by buying frozen fruit instead of fresh fruit.

Some brands add sugar or other ingredients to their frozen fruit, so be sure to read the label before you buy. A few items will always be super cheap, no matter when you buy them.

Potatoes fit the bill perfectly for an item to buy when broke and looking for cheaper foods with several meal ideas. You can do many things with potatoes. One meal idea is a baked potato with whatever you want on top of it, like cheese, broccoli, and chicken. When it comes to stocking your pantry on a budget, proteins are often one of the most expensive items on your grocery list.

Eggs can be used in a variety of dishes or by themselves. They are one of the cheapest foods to buy, especially when compared to other protein sources like meat or tofu.

Eggs can be boiled, scrambled, or made into an omelet, and they go well with various other ingredients. Add an egg to brown rice and vegetables to make a quick and healthy stir fry. Ground meat is a cheap source of protein that can be used in a variety of dishes, from tacos to meatloaves, and it is typically very budget-friendly.

When grocery shopping for ground beef , look for marked-down products close to their expiration date. These products will be discounted and still fresh and safe to eat.

One of the cheapest foods to buy is ground turkey.

What to Put on Your Budget Grocery List Pre-packaged breakfast bars are inexpensive and portable, and they provide protein and fiber to start the day off right. ham — Like its fresh pork counterpart, ham is going to be the more affordable lunch meat. Black beans are great for balanced blood sugar too. mustard — The same goes for mustard. This high-fiber, nourishing staple is one of the cheapest and easiest options you can find at the store.
- Cheap grocery items

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